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Managing Blood Pressure with a Heart-Healthy Diet and Lifestyle

Hypertension is another name for high blood pressure. Unmanaged blood pressure can increase the risk of heart disease, stroke, and other health threats.


Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the work being done by the heart and the resistance of the blood vessels.

Eating a heart-healthy diet is important for managing your blood pressure. Start with stocking up on some of these healthy ingredients:

wholegrain (3)

like brown rice, and whole-wheat bread, are a form of good carbohydrate being rich in magnesium, potassium, folate, and fiber and low in sodium and sugar as compared to refined grains.


releases a Sulphur compound when chopped or chewed that aids in overall heart health.

Fatty fish

like salmon and mackerel are high in omega-3 fatty acids to help regulate cholesterol levels and reduce blood pressure.


is rich in the same nutrients as wholegrains with potassium that helps counteract the sodium in our bloodstream.

Low-Fat or Non-Fat Yoghurt

contains little to no fat which makes for a heart-friendly dairy product while being a good source of protein.

Cashews, Walnuts, Pistachios and Almonds

are some tree nuts high in magnesium that aid in lowering blood pressure and cholesterol levels, and improving response to stress.

sunflower seeds
Unsalted sunflower, squash, pumpkin seeds

are also naturally rich in magnesium and potassium.

  • Sodium (salt)
  • Saturated and trans fats
  • Red meat (select the leanest cuts available)
  • Sweets and sugar-sweetened beverages
  • Sugar and food that converts into sugar.
Read the labels

Learn to read food labels so you can choose foods more wisely. Watch for foods that have saturated fat or trans fat — as it may raise your cholesterol. Eating foods that are high in sodium (salt) can increase blood pressure. Generally, the higher your salt intake, the higher your blood pressure.

How Else Can Blood Pressure Be Managed?

Other than being wiser in your food choices, you can manage high blood pressure by:

Your doctor may also add medicine as part of your treatment.

How Is Blood Pressure Related to Weight?

As body weight increases,  blood pressure can rise. In fact, being overweight can increase the likelihood to develop high blood pressure than being at the desirable weight. Losing weight can reduce the risk of high blood pressure. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure.

Wellness Through Nutrition

The Cohen’s Lifestyle Program provides an all-natural solution to obesity and its health risks like hypertension through a balanced diet unique to an individual’s biochemical profile that will allow food to become your medicine. Get in touch with us today if you want to learn more.

The best thing I was able to gain from the Cohen program was FREEDOM–and it is something I now immensely and gratefully enjoy.

Freedom from the risks of hypertension and its complications. Freedom from the debilitating concept that “It is normal to get fat as you get old”, and that “Food is a reward for your hard work”. Freedom from the guilt of not taking care of myself and having my family suffer the consequences.

Some people thought the program was restrictive. For me, it was liberating.

With the program, I learned that loving yourself–taking care of your health–is an expression of love for the people who care about you. Staying healthy means I will be physically able to take care of them for a longer time.

I used to be obese, hyperuricemic and hypertensive, with levels reaching 160/100 mmHg. With a family history of diabetes, stroke, myocardial infarction, I was living each day in fear of having an attack and being helpless thereafter. Day 3 of the program, I was able to bring my BP back to normal and I didn’t have to take any medicine ever since, and everything else–uric acid levels, menstrual cycle, BMI, skin condition–have been optimal.

I have never felt healthier, happier and free. ❤


– Andrea Carigma, M.D.
Start weight: 199.5 lbs.; End weight: 152.7 lbs.*


*Results vary by individual.